We all like to start the New Year with good intentions to clean up what we consider to be our 'bad' habits. I thought, however, that we should perhaps try and focus on something slightly more positive if we truly want to motivate ourselves to adopt new 'good' habits and - as I am always wont to do - I thought there would be few better ways to head into the New Year than by challenging ourselves to deepen our connection with nature.
This 21-day happiness challenge is therefore designed to enhance your happiness and well-being through daily activities that connect you with the beauty and serenity of nature. Each day focuses on mindfulness, exploration, or creativity while spending time outdoors. Nothing is meant to be strenous, complicated or too demanding. Be sure to consider switching some of the daily activities around to better suit your daily agenda.
If you're reading this from the Northern Hemisphere, you may want to adapt some of the activities altogether to better suit the cooler climes as we head into Winter. For the Day 9 Cloud Watching Exercise, for example, you need not lay on the ground: finding a park bench to sit on or standing with your back to a tree you can achieve the same effect. The main thing is to get out into nature, reconnect and enjoy!
Week 1: Connection with Nature
Day 1: Sunrise Stroll
Wake up early and go for a short walk while watching the sunrise. Reflect on the fresh start of a new day.
Day 2: Gratitude in Nature
Find a quiet outdoor spot. Write down or mentally list 5 things you’re grateful for while observing your surroundings.
Day 3: Tree Hugger Moment
Choose a tree that catches your eye. Spend time near it, touch its bark, and notice its details. Reflect on its strength and age.
Day 4: Nature Soundtrack
Sit quietly in a park or garden. Close your eyes and listen to the sounds of nature, like birds, rustling leaves, or flowing water.
Day 5: Sunset Reflection
End your day by watching the sunset. Think about what went well today and set a positive intention for tomorrow.
Day 6: Mini Hike Adventure
Explore a new trail or a natural area you haven’t visited before. Notice how different environments make you feel.
Day 7: Outdoor Journaling
Bring a journal to your favorite nature spot and write about how being outside makes you feel. Let your thoughts flow freely.
Week 2: Exploration and Play
Day 8: Nature Scavenger Hunt
Make a list of natural items (like a unique leaf, a flower, or a smooth rock) and see how many you can find during a walk.
Day 9: Cloud Watching
Lie on the grass and watch the clouds. See if you can find shapes, animals, or patterns in the sky. Laying on a minor slope even helps you feel the earth spinning round beneath you as the clouds appear to zoom by overhead.
Day 10: Barefoot Grounding
Take off your shoes and walk barefoot on grass, sand, or soil. Notice the textures and sensations beneath your feet. I even do this in icy weather now and have been surprised at how easy I foudn it to be.
Day 11: Wildflower Wonder
Find a field, garden, or roadside with flowers. Take photos, sketch them, or just appreciate their vibrant colors. It may be an iced-over field or a small copse of bare trees; just take a few minutes to appreciate the natural beauty before you.
Day 12: Build a Nature Mandala
Collect leaves, rocks, flowers, and other natural objects to create a temporary mandala. Enjoy the creative process and send blessings out to the natural world.
Day 13: Feed the Birds
Put out a bird feeder, sprinkle seeds, or simply observe birds in your area. Notice their behaviors and interactions. Try using the free Merlin app on your phone if you want to better appreciate who lives near you and get to recognize who's singing.
Day 14: Picnic Day
Pack a simple meal and enjoy it in a park or green space. Savor the food and the surrounding scenery.
Week 3: Mindfulness and Sustainability
Day 15: Nature Photography
Take photos of small, beautiful details you notice in nature today: dew on grass, intricate bark, or reflections in water.
Day 16: Clean-Up Walk
Bring a bag with you and pick up litter as you walk. Feel good about making a small difference for the environment. It makes me feel like a real Womble of Wimbledon!!!
Day 17: Star Gazing Night
Spend an evening under the stars. Identify constellations, or simply marvel at the vastness of the universe. Perfect in cold and crispy, fresh night air.
Day 18: Plant Something
Plant a flower, tree, or herb - either in your garden or a pot. Take pride in nurturing it as it grows.
Day 19: Meditation in Nature
Find a peaceful spot and spend 10–15 minutes meditating. Focus on your breath and the sounds around you. If it's too cold to stand still, try a walking meditation instead.
Day 20: Visit Water
Visit a lake, river, beach, or even a fountain. Listen to the soothing sound of water and dip your hands or feet in if possible.
Day 21: Reflect and Celebrate
Return to your favorite outdoor spot from the challenge. Reflect on how these 21 days have impacted your happiness and connection to nature.
This challenge emphasizes mindfulness, exploration, and gratitude. Each activity is simple and adaptable, encouraging daily joy while appreciating the beauty of the natural world. And after 21 days, you don't have to stop there: repeat as often as necessary throughout the year - perhaps once each season to note the differences - to keep your happinness levels topped up.
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